Strength  

Snatch balance + 2 overhead squats  

6x 1+2 building  

add 5# to last week

 

WOD 

Partner wod

10-9-8-7-6-5-4-3-2-1

Thrusters 95/65

1-2-3-4-5-6-7-8-9-10

Toes to bar

While athlete 1 completes 10 thrusters and 1 t2b, athlete 2 is holding and front rack at 135/95. Then athlete 2 completes 10 thrusters and 1 t2b  while athletes 1 holds a front rack at 135/95. Repeat until all reps are completed. 

 

Comp HW 

Bench press

3x12 building  

add 5# to last week

 

Last day for the first challenge wod!

CHALLENGE WOD 1

RX

12 minute AMRAP

500m row

25 burpees over the rower

100 double unders

 

SCALED

12 minute AMRAP

500m row

25 burpees over the rower

100 single unders

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